Seal Row

BackShoulder StrengtheningThoracic Strengthening
Written By David Song

SEAL ROW

This is a strengthening exercise for the back muscles. This exercise uses a bench to stabilize the thoracic spine allowing for increased isolation of the scapular muscles. Place a bench on a 45 lbs plates to elevate it off the floor and lie down on it with your chest. Hold onto two dumbbells and row the weight by pulling it upwards towards the body. Focus on squeezing the shoulder blades downwards and back, and lead the movement with your elbows. Be sure to keep the chest on the bench to limit thoracic hyperextension.

Muscles Involved:

  • Rhomboids

  • Middle Trapezius

  • Latissimus Dorsi

  • Biceps Brachii

Related Conditions:

  • Rhomboid Strain

  • Upper Cross Syndrome

  • Forward Head Posture

  • Text Neck

  • Scapular Dyskinesia

Exercise Equipment:

Click to buy - Exercise Bench

Click to buy - Exercise Bench

Click to buy - Dumbbell

Click to buy - Dumbbell

Click to buy - Bumper Plate

Click to buy - Bumper Plate

 

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